5 Ways to “Bulletproof” Wrists from a Functional Bodybuilding Trainer

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Former CrossFit Games competitor Marcus Filly has changed the way he trains over the past few years, focusing less on speed and more on building daily strength and fitness through what he calls functional bodybuilding. flexibility. In a recent video on his YouTube channel, Filly showed off a series of exercises he’s been using to improve wrist stability after neglecting his wrists in the past, starting with a few push-up variations.

Start with knuckle push-ups: Performed in a kneeling position with arms fully extended, lift hands off the ground until they reach the first knuckles of the knuckles, then lower them down again. This is followed by wrist push-ups, again in a kneeling position so as not to put too much pressure on the wrists: Make fists with both hands and start resting on your knuckles, then switch as you lower your body until the weight is on the back of your hands.

Next, grasp the side of a hammer, Indian club, or dumbbell for wrist pronation and supination exercises.

First up, hold the lower end, rotate inward, keeping the wrist straight, then outward again, still keeping the wrist straight. Do this a total of 15 times. Then do some radiocarpal flexion: upright, then rotate forward until level, then rotate back. Again, perform this action 15 times in total. Finally, he demonstrates how to achieve ulnar flexion of the wrist by rotating the club back 15 times.

Looking for other ways to improve your wrist flexibility? Try these five stretches.

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